How do I figure out what parts of my life I actually control for this prompt?

Try a quick “dichotomy of control” check-in before you write. 1) List the situation you’re thinking about. 2) Split a page into two columns: A) Things I influence but don’t control (other people’s reactions, outcomes, timing), B) Things I fully control (my effort, preparation, attention, values, words, boundaries). 3) Circle one item from column B and write a gratitude line for it: “I’m grateful I can choose my tone when I’m stressed,” or “I’m grateful I can set a 20‑minute focus block.” 4) Close with one tiny action you’ll take today using that controllable. In the Stoic app, respond to the prompt by adding: what’s controllable, why it matters to you, and one small action that practices it.

I feel out of control at work. What can I journal to find one controllable I can be grateful for?

Use the “verb hunt” method. Write a few sentences about the stressful work moment, then underline only the verbs you personally perform (plan, ask, pause, clarify, prioritize). Pick one verb and complete these lines: • Even if X happens, I can still Y. • I’m grateful I can Y because Z. Example: “Even if deadlines shift, I can clarify expectations. I’m grateful I can clarify because it reduces confusion.” End with a 2-minute plan: the first message, question, or boundary you’ll express today. This keeps gratitude rooted in action and within your control.

What if I can’t think of anything to be grateful for—especially with money, health, or relationships feeling limited?

Shrink the target to the smallest controllables: breath, attention, posture, self-talk, kindness, and the very next step. Try A‑B‑C: A) Acknowledge: “I can’t control _____.” B) Body: take three slow breaths while relaxing your shoulders. C) Choose: “I can control _____,” then name one tiny behavior (drink water, send one check-in text, tidy a surface, step outside for 2 minutes). Journal two lines: “If I lost the ability to choose my response, I would miss it because _____. Today I’m grateful I can choose _____.” Small, repeatable choices rebuild a sense of agency. Use Stoic daily to capture these wins so they compound over time.

Journaling Idea - On What You Can Control.

Can you think of one aspect of your life you can control that you can hold gratitude for?

If you were to become suddenly limited in your ability to create change (perhaps physically, perhaps financially or relationally), what would you most miss?

Journal in Stoic

Written by

Zach Beauvais

Published on

Feb 19, 2022

Journal in Stoic

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Zach Beauvais

Writing & User Experience

Zach helps stoic design experiences for mental and emotional wellness, creating guided meditations, mindful walks, and journaling prompts rooted in Stoic philosophy. He also serves as Marketing Director at Cornell’s ILR School, where he helps leaders clarify their purpose and turn ideas into content that engages students, faculty, and collaborators. With over 15 years of experience in storytelling, community building, and content strategy, Zach brings both creativity and clarity to his work. Outside of writing and strategy, he enjoys photography, making coffee, and carving spoons, bowls, and cups from green wood.

Can you think of one aspect of your life you can control that you can hold gratitude for?

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